Weight training, cardio and circuit training give skiers and snowboarders an edge when it comes to avoiding injury and performing at peak on the slopes. (Photo by Helen Hi. Richardson, The Denver Post)

Whether your physical goals are to build muscle or cardiovascular fitness or train for winter sports, it’s important to find a good balance of cardiovascular fitness and weight training.

As a three-time Colorado power-lifting champion and long-distance runner, I have learned that you can’t leave either one out of your exercise program. With winter sports season well under way, it’s time to prepare by following an effective, sport-specific cardiovascular fitness and weight-training program.

Most of us have them: “brick wall” beliefs that keep us from reaching our fitness goals.

One of the most common “brick wall” beliefs is that hours and hours of cardio are necessary to achieve fitness goals. (Photo by Helen H. Richardson, The Denver Post)

Brick wall beliefs are things that get in our way of success because we inaccurately believe they will stop our progress if we follow the suggested path.

What if someone told you to run as fast as you can into the side of a brick building — they convinced you that you had the power to run through walls just like in the movies … and you tried it. And then after 2 weeks in the hospital and 6 weeks of rehab, you could finally walk again.

If you want to burn more calories, lose more fat, and improve your fitness level while spending less time exercising, it may be time for you to try HIIT.

Just about any exercise will work for high-intensity interval training, or HIIT, such as working out on an elliptical machine or treadmill. (Photo by Cyrus McCrimmon, The Denver Post)

HIIT or high-intensity interval training, could be exactly what you need if you struggle with time to get your exercise in, need to bust through a fat loss plateau or want to take your training to the next level.

Before we go any further, I need to point out that I didn’t say HIIT would be easier, just that it would take less time. In fact, HIIT exercise is very physically demanding, and it isn’t for everyone.

If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in pretty good shape, HIIT is not for you — at least not for now. If you have any doubts or concerns about whether it might be safe for you, check with your medical professional before trying HIIT.

Travel and Fitness Editor Kyle Wagner grew up in Pittsburgh and lived in Lake County, Ill., and Naples, Fla., before moving to Denver in 1993, where she reviewed restaurants for Westword before moving to The Denver Post in 2002. She considers the best days to be those that involve her teenage daughters and doing something outside, preferably mountain biking or whitewater rafting.

The pursuit of a healthier state through better living. The Denver Post's ColoradoFit blog features local experts on the latest fitness trends, active lifestyles and nutrition options in Colorado and beyond.